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Crackers vs. Flank steak — In-Depth Nutrition Comparison

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What are the differences between crackers and flank steak?

  • Crackers are higher in vitamin K, iron, vitamin B1, and vitamin B2; however, flank steak is richer in vitamin B12, selenium, zinc, and vitamin B6.
  • Flank steak's daily need coverage for vitamin B12 is 68% more.
  • Flank steak contains 50 times less vitamin K than crackers. Crackers contain 69.3µg of vitamin K, while flank steak contains 1.4µg.
  • Flank steak has less sodium.
  • Flank steak has a lower glycemic index (0) than crackers (63).

We used Crackers, standard snack-type, regular and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types in this article.

Infographic

Crackers vs Flank steak infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more CalciumCalcium +500%
Contains more IronIron +131.6%
Contains more CopperCopper +26.8%
Contains more PhosphorusPhosphorus +18.1%
Contains more ManganeseManganese +5355.6%
Contains more MagnesiumMagnesium +27.8%
Contains more PotassiumPotassium +187.3%
Contains more ZincZinc +900%
Contains less SodiumSodium -92.3%
Contains more SeleniumSelenium +338.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin EVitamin E +697.4%
Contains more Vitamin B1Vitamin B1 +454.7%
Contains more Vitamin B2Vitamin B2 +242.9%
Contains more Vitamin KVitamin K +4850%
Contains more FolateFolate +922.2%
Contains more Vitamin B3Vitamin B3 +69.2%
Contains more Vitamin B5Vitamin B5 +30.7%
Contains more Vitamin B6Vitamin B6 +819%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +997.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +221.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-4250%
Contains more ProteinProtein +316.6%
Contains more WaterWater +1943.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +97.6%
Contains more Poly. FatPolyunsaturated fat +3979.8%
Contains less Sat. FatSaturated fat -39%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crackers Flank steak
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crackers Flank steak DV% diff.
Polyunsaturated fat 13.137g 0.322g 85%
Vitamin B12 0µg 1.63µg 68%
Vitamin K 69.3µg 1.4µg 57%
Protein 6.64g 27.66g 42%
Selenium 6.7µg 29.4µg 41%
Vitamin B6 0.063mg 0.579mg 40%
Zinc 0.49mg 4.9mg 40%
Iron 4.03mg 1.74mg 29%
Sodium 726mg 56mg 29%
Vitamin B1 0.416mg 0.075mg 28%
Fats 26.43g 8.23g 28%
Cholesterol 0mg 79mg 26%
Vitamin B2 0.456mg 0.133mg 25%
Folate 92µg 9µg 21%
Manganese 0.491mg 0.009mg 21%
Carbs 61.3g 0g 20%
Starch 49.69g 20%
Vitamin B3 4.352mg 7.363mg 19%
Vitamin E 3.03mg 0.38mg 18%
Choline 9.6mg 105.4mg 17%
Calories 510kcal 192kcal 16%
Saturated fat 5.562g 3.395g 10%
Calcium 120mg 20mg 10%
Fiber 2.3g 0g 9%
Monounsaturated fat 6.553g 3.317g 8%
Potassium 118mg 339mg 7%
Phosphorus 248mg 210mg 5%
Vitamin B5 0.417mg 0.545mg 3%
Copper 0.104mg 0.082mg 2%
Magnesium 18mg 23mg 1%
Net carbs 59g 0g N/A
Sugar 8.18g 0g N/A
Trans fat 1.076g N/A
Tryptophan 0.084mg 0.182mg 0%
Threonine 0.193mg 1.105mg 0%
Isoleucine 0.246mg 1.259mg 0%
Leucine 0.471mg 2.201mg 0%
Lysine 0.103mg 2.338mg 0%
Methionine 0.112mg 0.72mg 0%
Phenylalanine 0.331mg 1.093mg 0%
Valine 0.294mg 1.372mg 0%
Histidine 0.145mg 0.883mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
49%
Crackers
49%
Flank steak
Minerals Daily Need Coverage Score
56%
Crackers
54%
Flank steak

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 670mg)
Which food is lower in Saturated fat?
Flank steak
Flank steak is lower in Saturated fat (difference - 2.167g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 63)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Crackers
Crackers is lower in Cholesterol (difference - 79mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.